UBC Notes

One of my buddies wrote this from the Universal Bodybuilding Camp & hopefully, you can use these tools for your gain(s).

Station 1: Arms with Vinny Galanti and Travis Rogers
- Don't lock out at the bottom of preacher curls
- Wide grip hits the inner head of the biceps and close grip hits the outer head
- DB kickbacks are a very effective and overlooked exercise for triceps
- Switch it up (rep range and sets)
- Do what you need to do for the pump

Station 2: Delts and Traps with Shaun Clarida and Antoine Vaillant
- DB Lateral/Front Raises: bring DB's to eye level
- It's better to get a 1 second contraction than nothing
- Squeeze at the top for traps and focus on the contraction; don't just go up and down
- Behind the neck presses are safe if done correctly

Station 3: Abs/Core with Brad Rowe and David Hoffman
- taught the vacuum pose
- demonstrated exercises with a 20 lb. medicine ball including throwing it off a wall to yourself to hit obliques and going back to back with a partner and tossing it over each others shoulders
- demonstrated two variations of hanging leg raises
- diet and cardio are what really bring the abs out!

Station 4: Chest with Greg Long and Leon Brown
- demonstrated DB flys
- slight bend in elbows
- don't go all the way down as it brings your delts into play
- pretend like your hugging a tree
- don't bring the dumbbells together at the top; keep the contraction at its peak
- drop those dumbbells when your done!

Station 5: Legs with Henri Skiba and Christian Coronato
- demonstrated squats, front squats, and zercher squats
- butt back first then pretend your splitting the floor with your feet
- explode up with a snap like motion with the hips
- keep the head up
- demonstrated how to properly wrap the knees
- if straps/wraps increase your comfort level, use them

Station 6: Back with John Hnatyschak and Mike Van Wyck
- demonstrated proper barbell row form
- chest up, bend forward
- spring with the knees to help get the peak contraction
- talked about dead-lifts and to do them once every 2 weeks to ensure proper recovery
- shows are won from the back (generally speaking)
- demonstrated two types of back extensions for the erector muscles